“Get weekly acupuncture and massage—your body and mind will thank you. For too long, getting regular massages and acupuncture have been considered a luxury only afforded to the wealthy. We need to change that mindset and view these therapies for what they really are: preventative medicine. Just like an apple a day keeps the doctor away, a massage a week will keep you at your peak! The investment in your health and well-being is definitely worth it!”—Lauren Laks, licensed acupuncturist and herbalist 

FOR THE BODY

Gretta Smith photo by 

Dante Fontana at Ohana 

Moon Yogo in Cameron

Park

“Take a yoga class—from chair yoga to hot power vinyasa and everything in between.”—Gretta Smith, yoga teacher

“Instead of restricting your diet, focus on what healthy foods you can add. It’s hard to stick to a diet when all you can think about is the food you can’t have. Try to think about healthy foods you can incorporate and how to prepare them so they make a tastier (and more gratifying) alternative than the unhealthy version.”—Lauren Laks, licensed acupuncturist and herbalist 

“Get a therapeutic massage using aromatherapy essential oils [from a] practitioner who is sensitive to your exact needs and knots, who can give your muscles some release, but also help relax your mind into a deep state of relaxation, which will help you let go of stressful thoughts and emotions that get stuck in your muscles and soft tissues.”—Alex Tuggle LAc, MSTCM, second generation acupuncturist and health counselor 

“Be sure to get plenty of rest and take breaks.”—Scott Taber, chief pharmacist 

“Consistent walks or exercise give your body a chance to be invigorated and your mind an opportunity to rest.”—Beth Lang, pharmacist 

“Focus on eating healthy, organic, pesticide-free, nutrient-dense foods—complete with animal proteins, saturated fats, organic eggs full of lecithin and cholesterol, green veggies and low-glycemic fruits. Eating more saturated fat, such as organic butter, coconut oil and animal fat, while reducing your grain and sugar intake, will stabilize your blood sugar and nourish your brain with EFAs and amino acids, without the detrimental effects of elevated blood glucose and hyper-insulinism, which causes your blood sugar to spike and then drop quickly.”—Alex Tuggle LAc, MSTCM, second generation acupuncturist and health counselor 

“Avoid screen time (phone, computer TV, etc.) two hours before bedtime to help get a good night’s rest.”—Regina Grosby, health and wellness buyer 

“Self-care is NOT selfish! Choosing to carve out time to be more active isn’t vain—it’s about increasing your overall health and longevity.”—Sharon Thompson, CPT

“Stay hydrated, even though it’s cold outside.”—Regina Grosby, health and wellness buyer

“Drink warm herbal tea before and/or after a large meal (peppermint and ginger), and avoid cold water/beverages with meals—room temperature or warm water is better for digestion. Herbal bitters also help to promote healthy digestion.”—Regina Grosby, health and wellness buyer 

“Exercise daily but check your expectations. You didn’t get out of shape overnight, and you’re not going to instantly transform your body either. Instead of obsessing over results, focus on consistency—the payoff will come.”—Jake Szetela, corrective exercise specialist and personal trainer 

“Get out and move—whether it’s joining a local boot camp, fitness group or yoga class. A commitment to a monthly class format keeps you motivated and on track to keep going; plus, you meet new, like-minded people to exercise with in a positive environment.”—Jenn Heape, CPT/CYI 

“Accountability works. We are more likely to stay on track with the goals we choose to make for ourselves.”—Jake Szetela, corrective exercise specialist and personal trainer 

“Keep hydrated. Hydration helps the body function well and can help prevent headaches.”—Kirk Triplett, manager 

“Changing nutritional habits is one of the hardest things you will ever do. As a person who has lost over 85 pounds, I recommend making small changes each week by eliminating dairy, sugar and white flour. Keep a monthly journal to help you stay on track, and reward yourself with changes by getting a new outfit, massage or a new book.”—Jenn Heape, CPT/CYI 

“Skip the ice water and cold drinks, which are shocking to our digestive system. Cold is constricting, which can lead to pain and indigestion. Drinking warm water and tea, especially during the winter months, helps support a healthy immune system. Ginger, cinnamon, cardamom, cloves and most other ‘spicy’ herbs are great this time of year.”—Lauren Laks, licensed acupuncturist and herbalist 

“Eat what’s in season—it’s better for our bodies and better for the planet. It’s easy to tell what’s in season because it’s usually what’s on sale in the produce department. Eating local foods means eating fresher foods, lessening the carbon footprint that comes with importing out-of-season foods, and saving money all at the same time!”—Lauren Laks, licensed acupuncturist and herbalist 

“Don’t skip breakfast. Sumo wrestlers skip meals and wait four to six hours between meals, which makes your body eat away at lean muscle (aka ‘your calorie burning engine’) and store more fat. Starting your day with breakfast kicks off your day with energy and literally ‘breaks the fast.’”—Lorri Ann Code, AFAA certified personal trainer and group trainer, owner of Mama Bootcamp, Inc., and author of ‘52 Ways to Find Your Mojo: A Guide to Transformation, Inspiration, and Fitness’

Photo © Jenifoto/fotolia.com

“Stay positive in your fitness goals. Remember movement is movement; days that you’re tired and need more of a rest day, listen to your body and take an easy walk instead of a run. I always remind myself to take time to stop and smell the roses.”—Jenn Heape, CPT/CYI 

“When you start to feel stressed, take some slow deep breaths. As soon as the symptoms of stress appear—rapid, shallow breathing, rapid heart rate and palpitations, sweating, tooth grinding, headache, fatigue, irritability, etc.—stop what you’re doing and take five minutes to do some deep breathing. There are two ways to do this: the first is called ‘belly breathing,’ which is how we are supposed to be breathing all the time. As you inhale, the belly moves outward, and as you exhale, the belly moves inward. The second is called ‘reverse breathing’ or ‘qigong breathing,’ which is the opposite of belly breathing. As you inhale, pull your belly in, and as you exhale, push your belly out. Hold the breaths for as long as feels comfortable, around five seconds. After just five minutes you’ll be calmer and more centered so you can deal with stress appropriately.”—Lauren Laks, licensed acupuncturist and herbalist

Photo by Matt Salvo of Salvo Image

“If you want to build lean muscle while burning fat, you need to perform exercises that stimulate many muscles and expend as much energy as possible at the same time.”—Sharon Thompson, CPT

Photo by Dante Fontana at Whole Foods 

“My top three tips for healthy living are:

Photo courtesy of Main St. Yoga. 

“Set aside time for yourself to roll out your yoga mat, and either practice yoga, meditate or stretch.”—Kellee Falkenstrom, yoga studio owner 

“Thank you cards are a good-feeling game changer! I was raised to write thank you notes for birthday presents, Christmas presents and everything in-between. They’re great for nice gestures, job interviews or any thoughtful act that makes you smile. Taking a moment here and there to think about what (and who) you’re grateful for creates a positive environment around you and is a way for you to shine a positive light in someone’s day. Keep a stack handy and find one person every week to give a thank you card to. It takes only a minute, and brings many positive things not just to the person you give it to, but also to yourself.”—Dr. Karla Alberts, ND

“Celebrate little victories. Frame yourself to look for victories in your day-to-day life. What you focus on, you’ll attract more of...and who doesn’t like celebrating?” —Jake Szetela, corrective exercise specialist and personal trainer 

“Pick a time a few hours before going to bed (or an hour before bed) to ‘unplug’ from electronics (phone or tablet) and social media. This helps bring people back to connecting with their loved ones or gives them an opportunity for self-reflection, which is hugely beneficial to a person’s mental health.”—Dee-Anna Bradley, Psy.D, LMFT, LPCC

“Share a smile—it’s so uplifting, and it’s free.”—Kellee Falkenstrom, yoga studio owner

“Give back to yourself, either by treating yourself to a nice meal or doing something just for you. Many people consider it ‘selfish’ to do something for themselves; however, it’s actually a good way to prevent someone from burning out or becoming resentful of those they give so much of themselves to.”—Dee-Anna Bradley, Psy.D, LMFT, LPCC

“Join a new, local social group—one that’s affiliated around a new hobby or interest. Explore something you’ve always wanted to do, but have been too scared to do.”—Dee-Anna Bradley, Psy.D, LMFT, LPCC

“Focusing on what you appreciate in life helps increase happiness. Get a notebook, and at the end of each day write down five things you were grateful for that day. Review your lists week to week and notice the change in your overall positivity.”—Cheryl Mattox, LMFT

Photo © rh2010/fotolia.com.

“Take time for yourself. Recharge and create balance in your life by including activities that allow you to connect with yourself. Even with a busy schedule, you can make time for a 10-15 minute walk during lunch, a bath in the evening, a five-minute meditation, or curling up with a good book before bed.”—Cheryl Mattox, LMFT